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-   -   Layne Norton PPP program (http://www.muscleandbrawn.com/forum/showthread.php?t=1319)

moore_716 11-27-2009 09:50 AM

Layne Norton PPP program
 
don't ask me how I got this. I did it for 6 weeks and it does work. Thinking about doing it again. Thought I'd share it with you all.

Pure Power Program (PPP)

Split

Day 1: Upper body (Max effort)
Day 2: Lower body (Max effort)
Day 3: rest
Day 4: Upper Body (dynamic effort)
Day 5: Lower Body (dynamic effort)
Day 6: rest
Day 7: rest

6 week program

On days 1 & 2 you will be following a power style training. Start warming up very light for your heavy lifts and increase weight by 15-25 lbs each set using sets of 5 to warm up. Once 5 becomes even somewhat difficult, then switch to 3 reps. Once 3 reps becomes even remotely difficult, then you will be ready for your ‘working’ sets. Eventually you want to work up to a single set of max weight for 1-3 reps

If you wanted to do a max single for something and your previous best single was 295 you might try

1-95 X 5
2-135 X 5
3- 160 X 5
4- 185 X 5
5- 210 X 5
6- 235 X 3
7- 260 X 3
8- 280 X 1
9- 290 X 1
10- 300 X 1

Or if you wanted to try to beat your best triple of 275 you might try doing your set for 275 after your 7th set with 260?

Max Effort Upper body days: Choose one of the following exercises: bench press, floor press (lay on the ground and lower the bar until your elbows touch then press back up), dumbbell press (do not do these without a spotter!), close grip incline barbell press, close grip bench press.

Tip: On bench presses, keep your feet under you and arch your lower back slightly. Lower the bar to your chest but when you press up do not let the bar travel over your face, keep the bar over your chest the entire time. This is healthier for the shoulders and allows more involvement of the chest & tris and also allows you to move more weight.

Max Effort Lower body days: Choose one of the following exercises: Squat, Box squat (choose a box that allows you to stop at or slightly below parallel), Deadlift, Sumo Deadlift, Hack Squat

Do not perform max effort with any exercise more than 2 weeks in a row. Keep switching them through a rotation.

moore_716 11-27-2009 09:55 AM

Day 1: Upper Body Max Effort Day

1-Chest Max Effort Exercise

2- Back exercise: Barbell Rows or weighted pullups
3 sets of 5-8 reps

3- Aux. Back exercise: single arm dumbbell rows, machine rows, or lat pulldowns
3 sets of 8-10 reps

4- Dumbbell shoulder presses or Machine presses
2 sets: 5 reps

6- Bicep Aux. Exercise: Cambered bar curls or dumbbell curls
2 sets of 6-8 reps

7- Tricep Aux. Exercise: skull crushers or weighted dips
3 sets of 6-8 reps

Day 2: Max Effort Lower Body

1-Lower body max effort exercise

2- Good Mornings, glut ham raises, or stiff legged deads
4 sets of 3-5 reps

3-Leg extensions: 2 sets of 8-10

4- Standing calf raises or donkey calf raises
3 sets of 6-8 reps

5- Seated calf raises: 2 sets of 6-8 reps

BendtheBar 11-27-2009 09:59 AM

I'm familiar with his protocol, and I think it's a solid approach.
Does he list his rep work as dynamic effort or rep work? I can't remember?

Dynamic implies explosive speed, and I for the life of me can't remember if Layne trains explosively on rep days?

moore_716 11-27-2009 10:00 AM

Day 3: Rest
Day 4: Upper body Dynamic Effort

Back

Chest
1-Bench Press dynamic effort
8-10 sets of 3 reps with 60% of your one rep max. Move the bar quickly but controlled through the eccentric phase and as soon as it touches your chest push it up as FAST and powerfully to the top of the rep as you can. This will build speed and explosiveness. Rest 45 seconds to 1 minute between sets

2nd exercise: close grip bench or weighted dips
2 sets of 10

Back
1st exercise: choose one
-bent over row, T-Bar row, close grip cable row, or dumbbell row
3 sets: 8-12 reps
2nd exercise: choose one
-semi-wide grip weighted pull ups, lat pulldowns, close grip cable pulldowns, or dumbbell pullovers
3 sets: 8-12 reps

3rd exercise: choose one
pullovers, or cable pullovers
2 sets: 10-15 reps

Shoulders

Arms
1st exercise: cambered bar curls or alternating dumbbell curls
3 sets: 8-12 reps


2nd exercise: Skull crushers or overhead cable rope extensions
3 sets: 8-12 reps


*You can superset bicep exercises with tricep exercises to cut down on time

Day 5: Legs

Quads
1-Box Squat Dynamic Effort
8-10 sets of 2 with 60% of your 1 rep max. Sit down on the box like a normal squat, once on the box keep tension on quads but sit back slightly. Then power the bar up as quickly as possibly by pushing your head slightly up and back against the bar and standing up as fast as you can. Bar speed is crucial

2- Static jumps. Sit on a bench that has your legs at about parallel to the ground (same box you used for box squats will work). Bring your legs up off the floor about a food then power them down as hard as you can against the floor and jump up as high as you can. This will build speed, power, and explosiveness. Do 20 jumps total, resting 15 seconds between each jump

3- leg extensions: 3 sets of 10-15 reps
Hams
1-Good mornings, glut/ham raises, or stiff legged deads
6 sets of 8-10 reps

Calves

1st exercise: choose one
-standing calf raise or donkey calf raise
3 sets: 8-12 reps

2nd exercise: seated calf raise
3 sets: 6-15 reps

Day 6: rest

Day 7: rest

Take one of your rest days completely off, up to you which one.

Note: This program is the intellectual property of Layne Norton. Any copying or posting of this program on a public forum or download site is forbidden. If you would like to post the split and highlights from the workout, but posting the program in its entirety is strictly forbidden.

moore_716 11-27-2009 10:01 AM

LOL you snuck in b4 I could finish it. My comp didn't want to let me copy and paste it. Yes def. explosive speed. People look at you kinda weird. I did this with db's but we don't have heavy enough ones for me anymore.

BendtheBar 11-27-2009 10:05 AM

Sorry for sneaking in.

moore_716 11-27-2009 10:07 AM

HAHA no biggie. My microsoft office trial expired and I had to open the program up with with something else. It wasn't happy. Atleast the whole program is there for everyone to look at.

Jesse Polanco 12-02-2009 02:03 PM

Quote:

Originally Posted by moore_716 (Post 12274)
If you wanted to do a max single for something and your previous best single was 295 you might try

1-95 X 5
2-135 X 5
3- 160 X 5
4- 185 X 5
5- 210 X 5
6- 235 X 3
7- 260 X 3
8- 280 X 1
9- 290 X 1
10- 300 X 1

doing 280 and 290 for 1 rep will be a waste of time go right from 260 or 270- for 1 to the pr attempt

BendtheBar 12-02-2009 04:08 PM

Quote:

Originally Posted by Jesse Polanco (Post 13138)
doing 280 and 290 for 1 rep will be a waste of time go right from 260 or 270- for 1 to the pr attempt

I'm not sure if Layne is viewing that through the lens of overall volume, or what...

moore_716 12-02-2009 04:41 PM

Yeah I don't think skipping is what he is after.


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